Wrist Circles

Description

How to Do Wrist Circles

1. 1
   Setup

   Stand or sit comfortably with your arms relaxed at your sides or elbows bent 90 degrees, forearms parallel to the floor.

2. 2
   Setup

   Extend your hands forward, palms facing each other or down, ensuring your wrists are free to move without obstruction.

3. 3

   Gently begin to rotate your wrists in a slow, controlled circular motion, moving them clockwise for the prescribed duration.

4. 4

   Focus on achieving the largest pain-free range of motion, allowing your fingers to follow the wrist's path throughout the circle.

5. 5

   After completing the set in one direction, reverse the motion and rotate your wrists counter-clockwise for the same duration, maintaining control.

Tips

• Maintain control throughout the movement, avoiding jerky or fast rotations to protect the delicate wrist joint and maximize mobility.
• Breathe naturally and deeply, using your breath to help relax the surrounding muscles and improve your range of motion.
• Perform these circles both clockwise and counter-clockwise to ensure balanced flexibility development and address any rotational imbalances.
• If you experience any sharp pain or discomfort, immediately reduce your range of motion or stop the exercise to prevent injury.

Common Mistakes

• ×Rushing the movement and using momentum instead of muscle control reduces effectiveness; slow down and focus on smooth, deliberate circles.
• ×Performing small, restricted circles limits the mobility benefit; strive to achieve your full pain-free range of motion with each rotation.